A Brief Tribute to Legumes

Exciting, quick and delicious recipes for both seasoned and new and aspiring bean enthusiasts!

Bonnie Killip. APD. 2019.

www.fuellingsuccess.com [email protected] B. E. A. N. S. Beans have shouldered a bit of a bad reputation in some circles. They are often blamed as flatulent causing little pests and I suspect their intake took a further hit after being completely wiped from the popular paleo diet meaning that many of us have not got around to investigating or experimenting into their use and therefore never truly gained an appreciation of the beauty of beans. This mini tribute to legumes is a self-confessed and proud bean enthusiast’s contribution to sprucing up the bean life of others. From a light summer salad to a hearty winter soup beans have been there to not only get me through but to help me thrive and enjoy food and it is my dream that within these pages you will experience a new or renewed enthusiasm for the humble legume. There exist a vast variety of beans available to us and the possibilities of how to use each are virtually endless. In my opinion dried beans are up there in the top of the cupboard staples list. Beans are versatile, filling and add incredible flavour, colour, texture and nutrition to any meal and their uses are limited only by the imagination of the creator as they lend themselves well to both sweet and savoury mains and snacks. Beans are highly nutritious. They have great amounts of protein and fibre as well as many essential vitamins and minerals including iron, folate, magnesium, potassium, the B vitamins, phosphorus, zinc, manganese and copper. Therefore, you can see the potential value to your health of upping your intake. The trick is to not increase them too quickly or in huge quantiles to start off with as that same lovely fibre that they are so high in and which is so great for your health is also what is responsible for the excess gas production some people experience as the bacteria within their gut breakdown this fibre. If you experience any bloating or gas start small and build up because even a little bean addition will confer health benefits. In this short tribute to beans I share with you a few of my favourite recipes to open you up to the exciting world of beans and the magic they can add to your life. It is my intention that these bean recipes appeal to those who may not have extensive experience with beans, beyond baked beans, and because I want to break beans out of their strictly vegetarian or vegan confines many of these recipes are not exclusively vegetarian or vegan (although both options are available and most of all these recipes are adaptable to your tastes and preferences so all easily can be). I sincerely hope that you enjoy these recipes and expand and experiment with them and I would love to hear from you about your creations so please get in contact and give me your juicy, beany details. Until then happy, creating and eating joy!

www.fuellingsuccess.com [email protected] B. E. A. N. S. Where to Purchase Beans You can find dried legumes and tins of beans in most shopping centres. If you are feeling adventurous and interested in finding some unusual beans, I suggest having a browse of your local health food or Asian stores as these can be great places to expose yourself to an expanded variety of legumes. It is also often cheaper to purchase beans in this way and you can purchase larger quantities than the small packages found in supermarkets. Look for fermented bean products such as tempeh and tofu in the cold foods section of your local supermarket. 3 Easy Steps to Cooking Beans Method: 1. Soak beans in room temperature water overnight. 2. Rinse and transfer to large pot with water to cover about 8cm above beans. 3. Bring to the boil and boil until beans are soft all the way through (cooking times vary depending on type of bean for example red lentils do not need to be soaked at all and cook in about 15minutes, cannellini, kidney, mixed, borlotti and black beans take approximately 20-30mins whereas chickpeas and soybeans can take 45mins or longer)* *Note: The key is to test the beans to see if they are soft all the way through because this is all the indication you need to know that they are ready and if you are truly in doubt check the cooking instructions on the packet! You also may need to add more water to keep the beans submerged as it can boil off during cooking. Storing Cooked Beans You can store fresh cooked beans in an airtight container in your refrigerator for up to a week without any food safety problems A great way to ensure you always have beans on hand (other than by buying tinned beans of course which are a great option too!) is to cook beans in bulk and then freeze in portioned amounts that you can grab from the freezer to add to any meal. I tend to reuse takeaway containers to freeze mine in quantities of 2-4 cups as I know this is a good amount to serve either myself or two people for one meal.

www.fuellingsuccess.com [email protected] Mexican Chilli Beans (serves 2) Ingredients: • 2-4 cups cooked kidney beans • 200g beef mince (or 200g tofu cut into cubes) • ½ cup grated cheddar cheese (or vegan cheese) • 1 brown onion finely chopped • 4 large tomatoes chopped • 2 cloves garlic chopped • 2 shallots chopped (or ½ cup coriander) Method: 1. Heat olive oil in fry pan and fry onion and garlic until translucent. 2. Add beef mince (or tofu) and fry until browned. 3. Add tomatoes and cook until they’ve lost their texture (5- 10mins). 4. Add kidney beans and simmer for a further 5mins. 5. Serve with rice, steamed vegetables and cheese or as a topping for nachos with melted cheese, sour cream, shallots or coriander and guacamole.

www.fuellingsuccess.com [email protected] Salmon & Cannellini Bean Patties (Serves 4) Ingredients: • 1 tin (415g) salmon (tuna or mackerel) • 2 cup cooked cannellini beans • ¼ cup frozen peas • ½ cup breadcrumbs • 1 tsp salt • ¼ tsp pepper Method: 1. Combine all ingredients in a food processor (except frozen peas) and blend until roughly combined. 2. Add peas and mix in using a wooden spoon. 3. Shape into patties of your size liking. 4. Pour extra breadcrumbs onto a plate and evenly coat outside of patties. 5. Fry in olive oil for 2-3mins on each side or until crispy and golden. 6. Serve with linguini pasta and pesto or roast sweet potato chips and aioli or as burger patties in fresh buns with beetroot, tomato sauce, cheese and lettuce.

www.fuellingsuccess.com [email protected] Easy Dahl (Serves 2) Ingredients: • 1 cup raw red lentils • 1 brown onion chopped • 2 cloves garlic chopped • 1 tsp salt • ½ tsp pepper • 1 tsp each of dried spices of your choice (for example pepper, turmeric, paprika, cumin, coriander, ginger, asafoetida). Method: 1. Rinse lentils under cool running water then add to pot with 2 cups water and bring to boil. 2. Boil for 15-20 minutes until lentils are soft and then add 1 tsp salt or to taste and pepper. 3. Meanwhile fry onion and garlic in olive oil or ghee until translucent, add spices of your choice and fry off before adding to cooked lentils. 4. Serve with rice, vegetable curry, roti, paratha or naan, plain yoghurt and fried paneer (or haloumi) and a handful of roast cashews on top of each bowl. Note: I regularly make batches of dhal about 4-5 times larger than this recipe and freeze in spare takeaway containers in individual serving sizes (about 2 cups) that I can grab out of the freezer and heat for super quick weekday dinners.

www.fuellingsuccess.com [email protected] Vegetarian Gado Gado (serves 4) Ingredients: • 250g tempeh • 500g firm tofu • 4-8 eggs (1-2 eggs for each person) • 1 cup mung bean sprouts • ½ cup crushed peanuts • ½ cup peanut butter • 1 cup coconut cream • 1tbsp palm sugar (or honey) • 2tbsp soy sauce Optional: • Fried beef strips • Fried mushrooms Method: 1. Chop tempeh and tofu into strips or cubes and fry in olive oil until browned on each side. 2. Boil eggs 3-4 minutes for hard boiled, peel and slice in halves or quarters. 3. Combine peanut butter, coconut cream, palm sugar, soy sauce and pepper in a small saucepan and heat and stir to combine well and until palm sugar melts if using. 4. Mix with your choice of noodles or serve on a bed of rice with lightly steamed potato, carrot and snow peas. Arrange tempeh, tofu and eggs on top, ladle with gado gado sauce and sprinkle mung bean sprouts and crushed peanuts or roast cashews over.

www.fuellingsuccess.com [email protected] Chicken & Black-Eyed Beans (serves 4) Ingredients: • 8 chicken drumsticks or thighs • 2 cups cooked black-eyed beans (or kidney beans) • ½ cup cherry tomatoes • 2 ears fresh corn cut off the cob • I brown onion • 2 cloves garlic • 2-4 cups chicken stock • 1 cup raw cous cous • ½ cup orange juice • ¼ cup sultanas • ½ cup slivered almonds (or whole) • ½ cup chopped packed mint (coriander or basil) • 1tsp salt • ¼ tsp black pepper Method for Chicken and black-eyed beans: 1. Heat olive oil in fry pan and brown chicken on all sides. 2. Take out of pan and without cleaning pan fry onion and garlic. 3. Add chicken back in as well as the rest of the ingredients, place lid on pan and allow to simmer for 15-20mins or until chicken is cooked. 4. Serve with cous cous salad. Method for Cous Cous Salad: 1. Place cous cous in a heat proof bowl and add boiling water and orange juice to cover. 2. Leave for 5 mins until water is absorbed and cous cous can be fluffed apart with a fork. 3. Mix in salt, pepper, sultanas, almonds and fresh herbs of choice. Serve with hummus, bread and bri or camembert cheese.

www.fuellingsuccess.com [email protected] Scallop & Mixed Bean Pasta (Serves 2) Ingredients: • 20 fresh scallops • 1 cup mixed beans (from tin or cooked from dried) • 2-4 cups cooked pasta of your choice (for example spirals, macaroni, spaghetti) • ¼ cup toasted pine nuts • 1 avocado sliced • 16 large green olives • Rocket leaves to garnish • 1 tsp salt • ½ cup shaved parmesan cheese Method: 1. Heat olive oil in fry pan and cook scallops with salt until browned on both sides. 2. Add beans and fry until warm. 3. Fry pine nuts until lightly toasted. 4. Arrange all ingredients on top of cooked pasta and enjoy!

www.fuellingsuccess.com [email protected] Butter Bean, Bacon and Brussel Sprouts (Serves 2) Ingredients: • 2 cups cooked butter beans (or lima beans) • 6 rashes bacon chopped • 1 cup brussel sprouts • 2-4 eggs • ¼ cup pecan nuts • ½ tsp salt • ¼ tsp pepper Method: 1. Heat olive oil in fry pan and fry bacon until crispy. 2. Add brussel sprouts, salt and pepper and cook until slightly soft. 3. Toss pecan nuts through. Clear 2-4 spaces in mixture and crack each egg into its own hole and fry to your liking. 4. Serve as an accomplishment to main meals or with thick buttered toast to add variety to your breakfast routine.

www.fuellingsuccess.com [email protected] Quick Mediterranean Bean Salad Ingredients: • 2 cups cooked beans of your choice or a mix (for example borlotti, chickpeas, navy beans, lima beans, black beans) • 1 avocado cut into small chunks • ½ sliced salad onion • ¼ cup lemon juice • ½ cup chopped cherry tomatoes • ¼ cup sliced olives • ½ cup fried haloumi chunks or feta cheese • A handful of sliced green beans • ½ tsp salt • ¼ tsp black pepper • 2tbsp olive oil Method: 1. Mix all ingredients in a large serving bowl and serve as a easy side dish to fish or a barbeque lunch.

www.fuellingsuccess.com [email protected] Simple Chickpea Felafel Ingredients: • 3 cups dried chickpeas • 1 small red or brown onion finely chopped • ½ cup chopped fresh herbs of your choice (for example parsley, basil, coriander) • 3 cloves garlic • 2tbsp chickpea or regular flour • 2 tsp salt • 2 tsp each of spices of your choice (for example cumin, coriander, allspice) Method: 1. Soak chickpeas in water overnight. 2. Drain and rinse chickpeas then pour into food processor, add the remaining ingredients and process until mixture is a course paste* 3. Cover and refrigerate mixture for 1-2hrs. 4. Shape into balls a bit smaller than the size of a golf ball. 5. For cooking you have the option to deep-fry, shallow-fry or bake in the oven. For frying heat olive oil in a deep pan and pop balls in and allow to fry until golden on all sides (2-3minutes on each side). If cooking in the oven preheat oven to 160°C and cook balls on baking paper for about 20mins. 6. Serve rolled up in pitta bread with mushrooms, salad greens, tomato and sauces of your liking, I recommend hummus (recipe in three pages) and sweet chilli. *Note: You don’t want to over process the chickpea mixture otherwise the felafel won’t have the desired felafel texture and you will essentially be making hummus!

www.fuellingsuccess.com [email protected] Black Bean Tacos (Serves 2) Ingredients: • 2 cups cooked black beans (or kidney beans) • 1 cup roast sweet potato • 1 chopped red onion • 1 clove garlic • ½ cup mixed red and green capsicum • 1 cup cooked rice (red, black, brown or white it’s your choice) • 1 chicken breast chopped into cubes or strips • Soft tacos or burrito wraps • 1tsp salt Method: 1. Fry onion and garlic in olive oil until translucent. 2. Add chicken and fry until cooked through. 3. Add capsicum and fry until slightly soft. 4. Add rice and salt and fry until rice is warm and all ingredients are evenly distributed. 5. Mix through roast sweet potato. 6. Serve as a filling to tacos or burritos with guacamole, cheese, sour cream, fresh lettuce and other fillings of your choice.

www.fuellingsuccess.com [email protected] Sushi Ingredients: • 150-300g firm tofu cut into 12 strips • 1 large avocado • 1 carrot or cucumber • 2 cups cooked rice (your choice or white, brown or sushi rice they all work) • 4 sheets nori • Soy sauce Method: 1. Marinate tofu strips in soy sauce in a container overnight. 2. Fry tofu strips in olive oil rotating every 2-3 mins or until golden on each side. 3. Place 1 cup of rice onto each sheet of nori sheet up to ¾ of the way up the seaweed. 4. Arrange avocado, carrot or cucumber and tofu in a line about ¼ of the way up the sushi roll on the end with the rice. 5. Roll nori beginning at the end with the rice and vegetables, wet your fingertips with water and wipe the top of the nori sheet to seal. 6. Cut each roll into 2-4 pieces, sprinkle with sesame seeds and serve with wakame and soy sauce to your liking.

www.fuellingsuccess.com [email protected] Thick Smoothie (serves 1) Ingredients: • ¾ cup milk of your choice • 100g silken tofu • 1 mejool date • ½ -1 tsp honey (or maple syrup) • 1tbsp peanut butter Optional: • 1 banana • ½ cup frozen strawberries • 1tsp vanilla essence • 2tbsp yoghurt • ice Method: 1. Combine all ingredients in a blender until smooth. 2. Serve in a tall glass or in a bowl and top with fruits, muesli, yoghurt, nuts and seeds of your liking.

www.fuellingsuccess.com [email protected] White Bean Dip Ingredients: • 4 cups cooked navy beans • 2 cloves garlic • ½ lemon juiced • ¼ cup fresh basil leaves • 1 tsp salt • ¼ cup extra virgin olive oil Optional for colour: • Green peas and gherkins • Roast beetroot, eggplant or carrot • Olives Ingredients: 1. Combine all ingredients in a food processor and blend until smooth. 2. Serve as part of cheese platters or on felafel wraps. Note: You can make this dip in bulk and freeze for up to 3 months.

www.fuellingsuccess.com [email protected] Hummus Ingredients: • 4 cups cooked chickpeas • ¼ cup tahini • 2 cloves garlic • 1tsp salt (or to taste) • ½tsp black pepper • Juice of 1 lemon Optional: • 2 cups roast vegetables for example capsicum, beetroot, pumpkin, sweet potato. • 2tsp spices for example paprika, cumin or rosemary. Method: 1. Combine all ingredients in a food processor until well combined. 2. Serve with, well everything! Note: I often more than triple this recipe and freeze in batches that I can pull out and defrost for use over the week on my work lunches.

www.fuellingsuccess.com [email protected] Crispy Chickpea Snacks Ingredients: • 5 cups cooked chickpeas • 1tsp salt • 1tbsp olive oil • Spices of your choice (for example paprika, cumin, marjoram, coriander, chilli or garlic powder) Method: 1. Preheat oven to 200°C. 2. Toss chickpeas with olive oil, salt and spices in a large bowl until well coated. 3. Spread evenly in a baking tray in the oven and roast for 25- 30minutes. 4. Allow to cool for 15 minutes (as they cool, they crisp up). 5. Enjoy as snacks on their own or in combinations with olives, cheeses, sundried tomatoes and deli meats or sprinkled on top of soups and salads.

www.fuellingsuccess.com [email protected] Peanut Butter Chickpea Cookie Dough Cookies Ingredients: • 2 cups cooked chickpeas • ½ tsp salt • ½ cup peanut (or other nut) butter • ½ cup chocolate chips of your choice (for example white, milk or dark) • ¼ cup honey (or maple syrup) Optional: • ¼ cup cocoa powder • ½ cup dried fruit and nuts combined • 1 tsp vanilla essence Method: 1. Heat oven to 160°C. 2. Blend all ingredients (except chocolate chips and dried fruit and nuts if using) until smooth in a food processor. 3. Add chocolate chips (and dried fruit or nuts if using). 4. Pulse a couple of times until evenly combined. 5. Roll into balls (it helps to stop them sticking if you wet your hands). 6. Place on try covered with baking paper and pop into the oven. 7. Bake for 10-15 minutes. Note: Cookies will remain soft after baking (i.e cookie dough texture) and you can keep them in the fridge for up to a week or freeze them to have a supply of quick snacks on hand.

www.fuellingsuccess.com [email protected] Chocolate Black Bean Brownie Ingredients for brownie: • 1 ½ cups black beans • ½ cup flour of your choice (for example besan, coconut or wheat) • ¼ cup cocoa powder • ¼ cup butter (or coconut oil) • ¼ cup sugar (or maple syrup) • ¼ tsp salt • ½ cup chopped chocolate or chocolate chips of choice Optional: • 1tsp vanilla essence • ½ cup nuts (for example macadamia) and dried fruit (for example cranberries) Ingredients for Icing

• ½ cup room temperature butter (or coconut oil) • ¼ cup icing sugar (or honey or maple syrup) • ¼ cup cocoa Method: For the Icing 1. Blend all ingredients until evenly combined (should be a smooth velvety texture) with a hand-held electric whisk. For Brownie 1. Mix all ingredients except chocolate chips (and dried fruit and nuts if using) thoroughly in a food processor. 2. If mixture is too dry add eggs, milk or additional coconut oil. 3. Fold in chocolate chips (and dried fruit and nuts if using). 4. Pour into a greased baking dish or your size choice and bake at 160°C for 20-25mins. 5. Allow to cool for about 45mins before icing. 6. Enjoy with fresh cream, ice-cream and fruit or as a lunchbox snack.

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With All My Heart

I Hope You

Found These Recipes

Useful and Inspiring.

Become Great. Live Great.

Bonnie.

www.fuellingsuccess.com [email protected]